Cutting down on alcohol
In short: for health, drinking less is better than drinking more. If you choose to drink, keep it moderate, and don't drink at all if you're pregnant, driving, under the legal age or taking medicines that interact with alcohol.
Why drinking less helps
Alcohol is linked to injuries, high blood pressure, liver disease, some cancers, poor sleep, anxiety and low mood. The risks go up the more you drink.
Moderate drinking
U.S. guidance says that adults who choose to drink should limit it to 2 drinks or fewer a day for men and 1 drink or fewer a day for women, on days when alcohol is drunk. A standard drink is smaller than many people think, so check what counts as one.
People who shouldn't drink at all
- Anyone who is pregnant or might be pregnant
- Anyone under the legal drinking age
- Anyone who will drive or operate machinery
- People taking medicines that interact with alcohol
- People with certain health conditions, or who are recovering from alcohol use disorder
Tips to cut down
- Set a limit before you start, and keep track of what you drink.
- Have alcohol-free days each week.
- Alternate alcoholic drinks with water or soft drinks.
- Choose smaller glasses or lower-strength drinks.
- Plan things to do that don't involve drinking.
- Tell friends and family you're cutting down.
When to get help
Talk to a doctor if you find it hard to cut down, you drink to cope with stress, you need more to feel the same effect, or you feel shaky, sweaty or anxious when you stop. Stopping suddenly after heavy drinking can be dangerous, so get medical advice first. In the U.S., the SAMHSA National Helpline (1-800-662-4357) is free and confidential.
Sources
- CDC: About moderate alcohol use
- NIAAA (NIH): Rethinking Drinking
- SAMHSA: National Helpline